Opo bale upper/ lower twice a week. 2 days lang kasi ako nakakapunta sa gym. May isang araw na back day sa bahay lang. Medyo taxing nga eh. Next month gagawin kong, squat/dl at pressing day na lang sa gym.
Ayos nga set up mo atleast hindi ka kulang sa volume dahil sa training frequency mo. kala ko kasi minsanan ka lang magbuhat, typo error lang siguro yung date nung mga nasa previous logs mo for September
Body weight after workout: 134lbs most probably fats, will post pics.
Natapos din sa 13 week 531 cycle with only one deload week. All lifts improved except bench. After another deload week, I'm planning to do a six week cycle with -15% training max based on last training max used.
Goal at the end of the year:
Skwat- 260 (malapit na)
DL- 390 (mahirap pero kakayanin)
Press- 130
Bench- nvrmnd I will train on incline press more because it is more useful and a novice like me should stick to it and just do flat dumbbell press for a couple of months.
Kroc rows- 100x20
Did not have time to log previous wo, I guess later.
10.15.2013
Duration: <1 hour
Incline Bench Press
100x5, 110x5, 110x5, 80x15
DB Shoulder Press
35x8x5
BB Rows
80x10, 100x5, 110x5, 120x5, 140x5
Kroc Rows
80x20
May leg press kaya tumira ng: 300x10x2
Kahit nilalagnat, buhat pa rin. Konting papawis at in the zone na ako. Strength left me here but I felt better after.
Ang sikip sa gym na pinuntahan ko as in crammed talaga. Pero nasa 4th floor sya kaya kapag kailangan mo ng pres air labas ka lang sa veranda.
Tsaka napansin ko na mas mabigat mag- leg press dun sa office. Yung 300 dito parang 200 lang sa office. Not sure parang ampao kasi mga plates (sports authority)
10.18.2013
Duration: 1 hour & 15 minutes
Squats
160x5, 180x5, 200x5, 210x3, 220x2
180x5x2
Leg Press
200x10, 200x10 (narrow), 250x10 (wide), 250x10, 200x10
Leg curls 3 sets of 15- 20
Walking lunges 2 sets of 20 steps
Preacher curl machine, lat pulldown
It seems I am lifting 20lbs more on our office gym on squats since I don't count the bar weight. When I lift at other gyms, I still use the same weight using a lighter, generic bar, so it tends to be an easier lift. To make ends meet, I always add some joker sets if I feel that the weight is lighter than usual. Same with other lifts. Goal stays the same no matter how heavy the bar I'm using. Bonus na lang kung mas mabigat na pala ang nabubuhat ko na di ko napapansin.
10.21.2013
Duration: 12PM- 1PM
Fasted Training, 1 extra joss
Pullups 3 sets of 10
DL
200x5
240x5
260x5
270x2
2" Deficit SLDL
180x5x2
200x5x2
220x5
BB Shrugs
80x10, 100x10, 120x10, 160x5, 120x10
Kroc Rows
80x20 left and right
80x15 right, 80x10 left
abz- decline situps +20lbs 3 sets
Had first meal at 3PM, felt good though having to squeeze calories until sleep.
10.22.2013
Duration: 3:20PM- 4:30PM
Press
65x5
75x5
80x5x2
Superset with pullups 5-8 reps
Incline DB Press
40x10x2
45x10x2
40x10
Superset with last 3 sets with face pulls- 60lbsx12x3
Dips
+20x8
+30x7
BWx10x2
Iso Cable Shoulder Press
60lbsx10x3
abz- leg raise (elbow mounted) 4x12
Got so toast and traps hurt because of yesterday's session.
Sleep falls on less than 5 hours/day the past few days. I hope recovery improves until Friday when I do the 5/3/1 on squats.@DS
Ensayo mga gamit dun. Sa squat rack at bench station, yung makapal na 1inch bar. May oly bar din pero 6 feet lang ata, walang nagamit pero i- pang squat ko sa Friday yun.
@ndgllb
Thanks. Actually nagawa ko na yan months ago when I squatted 240. Add natin ang bar na 20lbs bali 260 pala yun.
Hopefully maka- acquire ako ng 300lbs na plates this November para sa bahay ako magbubuhat. Gagawa din ako ng DIY na squat stand, yung bucket na pinuno ng semento tapos tuturukan ng malapad na kahoy.
Parang masaya gawin ang Smolov Jr para sa squat. Gusto ko yung frequency at intensity nya. May nakasubok na sa inyo? Trip ko lang subukan this December.
Hopefully maka- acquire ako ng 300lbs na plates this November para sa bahay ako magbubuhat. Gagawa din ako ng DIY na squat stand, yung bucket na pinuno ng semento tapos tuturukan ng malapad na kahoy.
Parang masaya gawin ang Smolov Jr para sa squat. Gusto ko yung frequency at intensity nya. May nakasubok na sa inyo? Trip ko lang subukan this December.
I haven't tried that yet though nakapila yan sa mga templates na gagamitin to prep pag sumali na ko for my 1st PL meet. Though sa bench ko more likely yan gagawin.
You will definitely need to eat/sleep a lot more once eto ang gagamitin mong training and you will have to ditch you current training program meaning puro squat lang ang gagawin mo for the next 4 weeks as this is defnitely demanding wehn is comes to recovery. In short recovery ang pinaka priority mo dito if you want this smolov jr to yield results since you'll be squatting 3x a week.
Oo sir DS yung frequency kasi gusto ko subukan, tsaka December, maraming pagkain, at kung may weights na ako, mas convinient sa bahay bumuhat. I just need to limit deadlift or completely drop it because my lower back might break.
@Masala
Salamat pero not much progress given na isang taon na ako nagbubuhat. Still re- learning things. Hehe ako din naging takot kumain noon, pero I gave it a try, di naman ako lumobo or kulang pa calorie intake since I do not count. Ma- hit sana natin goal this year.Selpi update.
naabot mo na ang 2x BW sa Squat, plus ok na physique mo sir, sobrang ok na yun na progress sa one year. inspiration na sa noobie na tulad ko. sarap ng plan mo na sa bahay magbuhat, wala nang impake, biyahe, at hintay sa equipment. please paki post ng pic ng home gym set-up mo.
Sure sir kapag natapos ko na. Basic barbell workout lang at kung trip ko na lang mag- machine, dun na lang ako punta sa gym. Bale eto yung rack at bench na balak ko gawin: http://craftyjack.wordpress.com/2013/09/27/weight-rack/
Around 360lbs of plates, pair of dumbell handle, tsaka 6ft na bar ok na sa akin. Tsaka dalawa naman kami na gagamit.
Comments
9-3-13
Fasted training, 10am to 11:30
One large and one regular Mcdo coffee, 1 hour before
Squats
180x5
200x3
225x1, x2
190x3x5
Bench
105x5
115x3
135x2
Db Press
60x3,5,3,5,3
calf raise, flyes, preacher curl machine, lots of absPhoto update after chewing 2k cals.
Flu ain't gonna work
Press
65x5
75x3
85x3
DL
225x5
255x3
285x2, 10 secs in between reps
Sumo
250x3x5
Db Press Seated
35s x 5, 40s x 5 x 4
Bb shrugs
160x12x3
Leg curls, side lateral raises, abs, preacher curl machine
2 Extra Joss Sachet as pre- wo
Chinups
BW x 10,5,5,10,5,10
Full rom, slow and controlled reps
Superset with hanging leg raise- 12 x 3 sets
Kroc rows
20x10, 40x10
70x46, 70x42(left)
Rear lateral raise (giant sets)
10x25, 15x15, 20x10, 3 minutes rest, 20x10, 15x15, 10x25
Bw squats x 10
Pistol squat 3 sets of 10, alternating each leg
bb curls, triceps, situps
2 Extra Joss Pre- wo
Biking and stretching
Squat
160x5
185x5
210x6
200x3x5 (first time to try belt on the last set, feels awkward)
Bench Press
110x3
110x5
115x5
125x2
DB Bench
60sx3x5
55x5
40x10
Leg Press
200x10
250x10
300x10
Leg Extension
100x10x3
Dips
Bw x 10 x 3
DB Inclined Bicep Curl
20x10x3
Sobrang dilim ng langit pag- uwi ko. Gustuhin ko mang tumakbo para di abutan ng ulan,ayaw ng lower body ko. Parang pilay lang.
Last carb intake was 20 hours ago, 2 extra joss pre- wo
Duration: 3:20pm- 4:40pm
Press
60x5
70x5
80x7
DL
205x5
235x5
265x6
2" deficit
230x3x5
DB Press
40x5, 45x5,3, 40x5,5
Superset w/ weighted pullup
+30 x 5 x 3
Glute ham raise
5x3
Side lateral raise, preacher curls machine, decline situps
Duration: 3:15 PM-
1 san mig coffee sugar free and 1 sachet extra joss as pre- wo
Chinups
10x5 90 secs rest
5x5 60 secs rest
Alternating close, normal and wide grip
Kroc rows
40x20
55x20
70x20
Strict form and very little body english
Bent lateral raise
20x10x3
Good mornings
60x10x3
Bicep curlz
60x10x2
40x10x2
Hammer curlz
20x10x2
Situps- 4 set ot 20
Duration: 3:20pm- 4:40pm
Squats
170x3
200x3
220x3
235x1
220x1x5
Bench
110x3
120x3
130x2
100x8,4 2 rest pause
Inclined Db
40x8
50x8,8,6
Leg press
250x10
300x10
350x10
250x20
Dips
x10,8,7
Leg extension
100x10
110x10x2
Duration: 3:30- 4:40
Military Press
65x3
75x3
85x6
90x3
Superset with various grip pullups 3-5 rep range
DL
220x3
250x3
280x3
280x1,1,1,1
Seated DB Press
40x8
45x6, 5
40x5
40x8
Lat pulldown behind neck
100x10
120x10
Dropset
140x8, 120x5, 100x5, 50x15
Superset with GHR 3x5
Abs
Duration: 3:20PM- 4:40PM
Leg extn as warmup, 2 sets of 20
Squat
185x5
210x3
235x2
220x1x5
Bench
110x5
120x3
140x2
120x5x2
Incline DB Press
50x8, 55x5x2, 50x5x2
Leg Press
200x10
250x10
300x10
Single legged
100x10x2
Leg extension
90x10, 100x10, 110x10
Single legged
40x10
Hanging Leg Raise 10x4
Machine Bicep Preacher Curl- 60x10, 70x10, 90x10, 100x8, 60x10
Duration: 3:30PM to 4:40PM
2 Extra Joss Pre- wo
Bike, rowing machine, stretching
Press---Pullups
70x5---BWx5
80x3---BWx6
90x6---BWx10
80x5
DL
235x5, 265x3, 300x2
250x1x5
DB Shoulder Press
40x10, 45x8, 45x5, 45x5, 40x8
GHR 4 sets of 5
Tri- set (Lat Pulldown-Dips-GHR)
100x10---BWx10---x5
120X10---BWx10---x5
130X8----BWx12---x5
abs
Body weight after workout: 134lbs most probably fats, will post pics.
Natapos din sa 13 week 531 cycle with only one deload week. All lifts improved except bench. After another deload week, I'm planning to do a six week cycle with -15% training max based on last training max used.
Goal at the end of the year:
Skwat- 260 (malapit na)
DL- 390 (mahirap pero kakayanin)
Press- 130
Bench- nvrmnd I will train on incline press more because it is more useful and a novice like me should stick to it and just do flat dumbbell press for a couple of months.
Kroc rows- 100x20
Duration: 1 hour & 10 minutes
Skwat
160x3
180x3
200x7
160x10
Leg Press
220x10
260x10
300x10
DL
180x5
200x5
240x5
"2 Deficit
200x3x2
Leg extension, lat pulldown, abz
Shitty session. Weight feels twice as heavy.
Back Day
Chinups
BWx10
+20x10x4
Kroc Rows
40x10
70x30
Kirk Rows
65 x 4 sets to failure
Bicep Curlz
50x10x3
Dragon flag- 3 sets
Press
60x3
70x3
80x7
90x2, 80x5
Superset with pullups 5-10 rep range
Incline DB Press
50x10x5
BB Rows
80x8
100x5
120x5
140x5, 100x10
Tricep pushdown, abs
10.15.2013
Duration: <1 hour
Incline Bench Press
100x5, 110x5, 110x5, 80x15
DB Shoulder Press
35x8x5
BB Rows
80x10, 100x5, 110x5, 120x5, 140x5
Kroc Rows
80x20
May leg press kaya tumira ng: 300x10x2
Kahit nilalagnat, buhat pa rin. Konting papawis at in the zone na ako. Strength left me here but I felt better after.
Ang sikip sa gym na pinuntahan ko as in crammed talaga. Pero nasa 4th floor sya kaya kapag kailangan mo ng pres air labas ka lang sa veranda.
Tsaka napansin ko na mas mabigat mag- leg press dun sa office. Yung 300 dito parang 200 lang sa office. Not sure parang ampao kasi mga plates (sports authority)
10.18.2013
Duration: 1 hour & 15 minutes
Squats
160x5, 180x5, 200x5, 210x3, 220x2
180x5x2
Leg Press
200x10, 200x10 (narrow), 250x10 (wide), 250x10, 200x10
Leg curls 3 sets of 15- 20
Walking lunges 2 sets of 20 steps
Preacher curl machine, lat pulldown
It seems I am lifting 20lbs more on our office gym on squats since I don't count the bar weight. When I lift at other gyms, I still use the same weight using a lighter, generic bar, so it tends to be an easier lift. To make ends meet, I always add some joker sets if I feel that the weight is lighter than usual. Same with other lifts. Goal stays the same no matter how heavy the bar I'm using. Bonus na lang kung mas mabigat na pala ang nabubuhat ko na di ko napapansin.
Duration: 12PM- 1PM
Fasted Training, 1 extra joss
Pullups 3 sets of 10
DL
200x5
240x5
260x5
270x2
2" Deficit SLDL
180x5x2
200x5x2
220x5
BB Shrugs
80x10, 100x10, 120x10, 160x5, 120x10
Kroc Rows
80x20 left and right
80x15 right, 80x10 left
abz- decline situps +20lbs 3 sets
Had first meal at 3PM, felt good though having to squeeze calories until sleep.
10.22.2013
Duration: 3:20PM- 4:30PM
Press
65x5
75x5
80x5x2
Superset with pullups 5-8 reps
Incline DB Press
40x10x2
45x10x2
40x10
Superset with last 3 sets with face pulls- 60lbsx12x3
Dips
+20x8
+30x7
BWx10x2
Iso Cable Shoulder Press
60lbsx10x3
abz- leg raise (elbow mounted) 4x12
Got so toast and traps hurt because of yesterday's session.
Sleep falls on less than 5 hours/day the past few days. I hope recovery improves until Friday when I do the 5/3/1 on squats.@DS
Ensayo mga gamit dun. Sa squat rack at bench station, yung makapal na 1inch bar. May oly bar din pero 6 feet lang ata, walang nagamit pero i- pang squat ko sa Friday yun.
@ndgllb
Thanks. Actually nagawa ko na yan months ago when I squatted 240. Add natin ang bar na 20lbs bali 260 pala yun.
Parang masaya gawin ang Smolov Jr para sa squat. Gusto ko yung frequency at intensity nya. May nakasubok na sa inyo? Trip ko lang subukan this December.
Duration: 3:25- 4:30PM
1 cobra fit pre wo
Squat
165x5, 190x3, 210x6
225x2, 260x0, 0
Paused
160x5, 180x3x2,
260 was doable. Lower left glute has tearing pain and made the lifts hard.
Leg press
200x10,10, 265x10, 280x5x2 (wide)
Walking lunges- 2 40lbs db
x20 steps, x28 steps
A good workout, nice weather outside. Naiwan ang whey kaya bumili ng apat na amino. Vid later.
I haven't tried that yet though nakapila yan sa mga templates na gagamitin to prep pag sumali na ko for my 1st PL meet. Though sa bench ko more likely yan gagawin.
You will definitely need to eat/sleep a lot more once eto ang gagamitin mong training and you will have to ditch you current training program meaning puro squat lang ang gagawin mo for the next 4 weeks as this is defnitely demanding wehn is comes to recovery. In short recovery ang pinaka priority mo dito if you want this smolov jr to yield results since you'll be squatting 3x a week.
Gusto ko rin mag Smolov Jr. para sa Squats.
Itatry ko when I hit 315 sometime(hopefully) next year at pag hindi na takot kumain more.
@Masala
Salamat pero not much progress given na isang taon na ako nagbubuhat. Still re- learning things. Hehe ako din naging takot kumain noon, pero I gave it a try, di naman ako lumobo or kulang pa calorie intake since I do not count. Ma- hit sana natin goal this year.Selpi update.
Chinups
7 sets of 10 reps using various grips (wide, normal, closed)
DB Rows
70x15x2
70x20x2
Bent Over Lateral Raise
20x12x4
DL later and I guess I will throw some light squats or I will try front squats.
Sure sir kapag natapos ko na. Basic barbell workout lang at kung trip ko na lang mag- machine, dun na lang ako punta sa gym. Bale eto yung rack at bench na balak ko gawin: http://craftyjack.wordpress.com/2013/09/27/weight-rack/
Around 360lbs of plates, pair of dumbell handle, tsaka 6ft na bar ok na sa akin. Tsaka dalawa naman kami na gagamit.